½ Onion, med, chopped
3 cloves fresh garlic
1 stalk fresh celery
1 T. olive oil
5c. water
4 15.5-oz cans kidney beans,
drained and rinsed
1 chicken bouillon cube
1/8 c. soy sauce, low sodium
1 bay leaf
½ t. rosemary
2 t. basil
¼ t. cayenne
Dumplings
2 1/2c. all-purpose flour
2 T. parsley
1 c. water, scant
Saute the celery and onion
in olive oil until tender. Add
rest of ingredients and bring to boil over medium heat. Mix flour and parsley together, adding
in the water until desired consistency.
Pull out about 1T of mixture and roll in hands into rope shape about ½
inch in diameter, then
cut 1inch-length dumplings. Add
dumplings to boiling beans; cover and continue to boil about 20 minutes until
dumplings are done.
Makes 8 1-cup servings.
Nutrition Information: 340
calories; 3 g fat; 0 mg cholesterol; 220 mg sodium; 65 g carbohydrates; 15 g
fiber; and 16 g protein.
Chickasaw Nation Nutrition Services
This material was funded by the USDA's Food Stamp Program. This institution is an equal opportunity employer and provider.